Description
A wholesome, gluten-free Vegetable Paneer Kathi Roll made with jowar or quinoa flour, stuffed with spiced paneer and sautéed veggies. Packed with fibre and protein, it’s perfect for a balanced, guilt-free meal.
Ingredients
For the Wrap (Choose one):
-
Jowar flour : 50 g
OR -
Quinoa flour : 50 g
-
Salt : pinch
-
Warm water : as needed to knead
For the Filling:
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Paneer (low-fat) : 50 g
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Capsicum (green, red, yellow mixed) : 50 g
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Onion : 30 g
-
Tomato : 30 g
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Cabbage or carrot (optional) : 30 g
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Garlic + ginger paste : 1 tsp
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Cold-pressed oil : 1 tsp
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Cumin, turmeric, black pepper, red chilli, chaat masala to taste
-
Fresh coriander leaves chopped
Mint Yogurt Sauce (optional):
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Low-fat curd : 2 tbsp
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Mint leaves : 5-6
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Rock salt & jeera powder a pinch
Instructions
For the wrap:
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Take 50 g of either jowar or quinoa flour, add salt and warm water, and knead into a soft dough.
-
Roll into a thin roti and cook on a hot tawa (non-stick or cast iron) without oil or with a few drops if needed.
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Set aside and keep warm.
For the filling:
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Heat oil in a pan, add cumin, garlic-ginger paste, and sauté.
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Add onions, capsicum, tomatoes, and optional cabbage or carrots. Cook on high flame for 2- 3 minutes to keep crunch.
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Add cubed paneer and spices. Toss everything together for another 2 minutes. Turn off heat.
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Squeeze some lemon juice and top with chopped coriander.
To assemble:
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Place the cooked wrap on a plate.
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Add filling in the centre. Top with 1 tbsp mint yogurt sauce if using.
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Roll it up tightly like a Kathi roll. You can lightly toast it again on the pan for 1 minute if desired.
Nutrition
- Serving Size: 1
- Calories: ~399 kcal
- Fat: ~15.8 g
- Carbohydrates: ~47.8 g
- Fiber: ~6.7 g
- Protein: ~13.2 g